Training for a combat sport offers several benefits, encompassing physical, psychological, and hormonal aspects. Here’s a breakdown: Physical Benefits: 1. Increased Strength: Combat sports promotes muscle growth and higher levels of muscle contraction. This is done through resistance and repetitive functional movement whilst hypertrophy is stimulated via mechanical tension and metabolic stress. 2. Enhanced Endurance: Regular training improves cardiovascular endurance The body adapts by increasing mitochondrial density and efficiency of the cardiovascular system. 3. Improved Coordination and Agility: Combat sports require precise movements and reactions, enhancing neuromuscular coordination and agility. Psychological Benefits: 1. Boosted Confidence: Mastery of techniques and improved physical condition lead to increased self-esteem and confidence. 2. Stress Relief: Physical activity releases endorphins, reducing stress levels and promoting a sense of well-being. 3. Enhanced Focus and Discipline: Training demands mental concentration, which cultivates discipline and focus that can translate into other life areas. Hormonal Mechanisms 1. Endorphins: Exercise stimulates the release of endorphins, creating a feeling of euphoria and reducing pain perception. 2. Testosterone: Weight-bearing and high-intensity training can increase testosterone levels, contributing to muscle growth, recovery, and improved mood. 3. Cortisol: Regular training helps regulate cortisol, a stress hormone. Moderate exercise can lower cortisol levels over time, promoting a better stress response. Hope this gives everyone some motivation to train today.

Pre training snacks Nothing better than feeling energised and ready to train. For fighters, pre-training snacks should provide a balance of carbohydrates, protein for muscle support, and some healthy fats. Here are some bloody good options: 1. Banana with Almond Butter - Quick energy from the banana plus healthy fats and protein from the almond butter. 2. Granola with Berries - Complex carbohydrates and antioxidants. 3. Greek Yogurt with Honey and Fruit - Protein, carbohydrates, and a touch of sweetness for energy. 4. Rice Cakes with Hummus - Light and easily digestible with added protein. 5. Cottage Cheese with Pineapple - Combines protein with carbohydrates from the fruit. 6. Energy Bars - Look for bars with whole ingredients, good carbs, and moderate levels protein. Depending on your training and digestion schedule, aim to eat about 30-60 minutes before your session for optimal energy. I usually opt for dead in the middle around 45

Which is the safest and most effective way to cut weight? Weight cutting is a critical strategy in combat sports, allowing athletes to meet weight class requirements while not impacting performance….. if done correctly. Two popular methods for rapid weight/water loss are hot baths and saunas. Hot baths can be effective due to their direct contact with water, increasing body temperature and promoting perspiration, allowing for a significant amount of water weight to be shed in a short time. Whilst, saunas provide a dry-heat environment that encourages sweating, often leading to more prolonged sessions that can help with gradual and sustained weight loss. While both methods can be successful, the choice often depends on personal preference and comfort, with hydration and recovery being vital considerations afterward. Which methods have you guys used and why or would you not do it again?

Hello Fighters, let’s get strong! Here’s a sample session to get you through Monday gym and ready to train. A1) Barbell Back Squat 4x5 A2) Med ball squat and throw 4x3 B1) Single arm Dumbbell Bench Press 4x6 each side B2) Ring Row 4x8 C1) Single Leg RDL 3x6 each leg C2) Calf raise 3x15 each leg D1) Face - Pull 2x15 Enjoy and let me know how you go or interact if you need any tips on how to do these exercises.

Hey everyone! Whether you’re training for a fight or just looking to improve your overall performance, recovery is key! Here are some top strategies to help you recover effectively: 1. Active Recovery: Active recovery involves low-intensity exercise after intense workouts, promoting increased blood flow to muscles, which aids in delivering nutrients and removing metabolic waste like lactic acid. This method can reduce muscle soreness, enhance flexibility, and offer psychological benefits by providing a break from high-intensity training while helping to regulate stress-related hormones. 2. Hydration 💦: Stay hydrated! It’s vital for muscle recovery and performance. Remember to replenish electrolytes after intense workouts. 3. Nutrition 🍒🥑🍌: Focus on a balanced diet rich in protein, carbs, and healthy fats to support muscle repair. Don’t forget about meal timing around your workouts! 4. Rest and Sleep: Prioritise quality sleep. It’s essential for muscle recovery and all bodily functions. Aim for 7-9 hours a night. 5. Stretching and Mobility Work: Integrate both static (pre training) and dynamic (post training) stretching into your routine to maintain flexibility and prevent stiffness. 6. Foam Rolling and Massage: These techniques can help release muscle tension and improve circulation, reducing soreness. 7. Cold Water Immersion (Ice Baths): Cold water immersion works primarily through two main mechanisms. First, exposure to cold induces vasoconstriction, which reduces blood flow to the peripheral areas of the body. This helps lower the heart rate and cardiac output, preserving core body temperature. Second, cold water immersion minimizes the temperature difference between the muscles and water, reducing heat loss from the body. This combination can help decrease inflammation, alleviate muscle soreness, and speed up recovery after intense workouts. 8. Compression Therapy: Wearing compression garments can help reduce swelling and improve blood flow. 9. Mindfulness and Relaxation Techniques (My Favourite): Consider practices like yoga, meditation, or deep breathing to manage stress and enhance recovery.